If you have a difficulty to fall asleep, you are not the only one, there are a lot of people, who face up with the same difficulty, before finally falling asleep and getting rest. If you experience the same difficulty constantly, you will feel tired every day, thus consuming a lot of coffee and sugar in order to stay awake, which in turn will lead to weight gain.

That is a serious health issue. Before going to bed, do these simple yoga exercises. They will help you fall asleep faster. They are very easy exercises, and even if you have never done any yoga exercises, you will be able to learn them quickly. A great number of studies have already shown the numerous advantages and benefits of doing yoga exercises, so what are you waiting for? You should do them immediately!

If you do the yoga exercises for the first time, you should do them for a minute. Later, you can increase the time to 5 minutes or more.

Child’s Pose – Balasana

If you experience knee pain, this yoga exercise will not be adequate for you. For the others, this exercise will help them calm down their back, nervous system, shoulders, stomach and mind. If the rear end does not stretch out to the heels, roll a blanket and put it under the bum. You can either relax the arms on both sides or you can stretch them out. In order to know when to end up the pose, you can set up an alarm. While doing the Balasana pose, make sure you breathe deeply, particularly in the back.

Bound Angle Reclining Pose – Supta Baddha Konasana

This pose is also known as a butterfly pose. Lie on the back, hold up the knees, put the knees soles together and let the knees fall aside. Some people cannot lie flat while doing this pose, so their knees will be some inches above the ground. In order to calm down, place a rolled blanket, a pillow or a stack of books beneath the knees. Stretch the arms on both sides and relax. Make sure you breathe deeply while doing the pose.

Back roll

Lie on the back and hold up the knees (as shown on the picture above). Move from one side to another slowly. This exercise is excellent for stretching and massaging the back. Moreover, it is great for the feet and legs to relax. In addition, while doing this let the shoulders touch the ground, without making the knees tense. Make sure you breathe deeply.

Reclining Spinal Twist – Supta Matsyendrasana

Lie on the back, hold up the knees and let the knees fall aside. You can regulate the legs by holding the left one with the right hand. While doing this, stretch out the left arm on the left side, and turn your head on the left, too. Relax the shoulders by placing them on the ground. Make sure you breathe deeply. Finally, repeat the pose on the other side.

Fish Pose – Matsyasana

Lie on the back with the arms aside, and put the arms, with the palms down beneath the rear end. While sliding the arms, press the lower arms on the ground and bend the elbows. Try to lift up the upper body and to open the chest. You can either lift your head up, or slide it down towards the ground. Breathe deeply 5 – 10 times, and take out the hands of the rear end. Lie on the ground flat and relax.

Pigeon Pose – Kapotasana

You can do this pose after you have practiced the others several times. In order to do the pose, you will need to place a pillow, a blanket, or a book beneath the seat. Sit down and cross the legs. Place your palms on the ground and shift the weight forward the rear end.

Relax the shoulders and open the chest. Fold a blanket or a pillow beneath the rear end, so that you can stretch forward. This pose is great for both stretching and relaxing.

While walking with hands forward, stretch the upper body over the right-bended leg. Make sure you keep the back straight, since it is vital to keep straight position rather than to bend all the time. Make sure you breathe deeply, and stretch both the groin and the hips.

If you do the pigeon pose for the first time, you should stay only for a minute, but you can extend it later up to 10 minutes. Finally, repeat the pose on the other side.

Meditation

As many people have claimed, meditation is a great way to relax after a tiring workday. Cross the legs, sit on a thick book or a rolled blanket, extend the spine and relax the shoulders.

You can set up an alarm if you want to keep a record of the time (1 minute, 5, 10 or even longer). Then, breathe deeply. Focus your mind on the breathing, and whenever you get distracted, return back to the breathing in and out.
In case you are distracted by some previous experience, emotions or a certain subject, try to be as you are, even though it is sad, angry or exciting. Try to forget it and think about the breathing.

Seated Forward Bend – Paschimottanasana

Sit down and stretch your legs. Before bending down, sit straight. Extend the spine forward, and when you stretch it you can slowly bend down.

If the attention is on the legs, you can bend forward. If you suffer from some back problems, and if the attention is on the entire body, then try to bend with a straight back. Even though the angle is not 45⁰, you do not have to worry about it. A great number of people are not flexible enough and the angle of bending is not very important.

Prop up, keep the back straight and put the hands up to the knees or thighs, depending on you position. Make sure you breathe deeply.

Seated Spinal twist – Parivrrta Sukhasana

Sit down and cross your legs. Place the right hand on the left knee and the left hand behind the left hip. Stretch the upper body slowly on the left side. Make sure you breathe deeply and try to stretch the spine, while turning the upper body on the left. Finally, repeat the pose on the other side.

Legs up the Wall Pose – Viparita Karani

Lie down on the floor and put the legs against the wall. Let the arms fall aside and relax them. Place the shoulders on the ground. Breathe deeply in the chest.

If you have lower back problems, you can use a rolled blanket a pillow beneath the tailbone. If you never done yoga, this is a great opportunity. You do not have to go to a yoga studio, filled with advanced equipment. You try this pose on your own if you want to prevent stress, sleep problems, anxiety. Try it and see what will happen.

There are numerous studies that have already shown how beneficial yoga actually is. If some of these exercises have been beneficial for you, please, share them with your family and friends.